CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2 Rounds
1 Lunge Flow Per/Side
5 Muscle Clean
5 Full Grip Front Squat
METCON
Balls to the Wall (Time)
Individual Workout
For total time
40 Wall Balls @30/20lbs
600m Run
30 Wall Balls
400m Run
20 Wall Balls
200m Run
4min Rest
10 Hang Squat Cleans @60/40kg
200m Ski/Row or 10/8 Cal Echo
15 Squat Cleans
400m Ski/Row or 20/16 Cal Echo
20 Front Squats
600m Ski/Row or 30/24 Cal Echo
Cap 30mins